Ski Fitness for Recreational Skiers

Imagine yourself cruising down a groomed run- Preventing injuries such as muscle strains and
carving elegant turns with your new shaped skis.pulls
In the distance you see two symbols, a blueIn addition, ski-specific exercising requires you to
square for a left turn and a black diamond for ahave a good command of ski stretches before
right turn. Without hesitation you steer to theyou start doing the exercises. The reason for this
right. The pitch becomes steeper, the snow isis that some of the exercises will simulate actual
un-groomed, and there are trees, lots of trees.expert level ski movements so you need to have
You stop momentarily, pick a line, push off, andyour muscles relaxed, loose, and flexible, just as if
tighten your turns as you begin the descent.you were beginning a day on the slopes.
Getting in ShapeStretching before Skiing
Many skiers would have taken the left fork withStretching can be done any time you feel like it.
the gentle groomed slope. Some skiers reach aHowever, in the context of downhill skiing and the
plateau in their ability and find it difficult totraining course, I recommend you do ski
advance to the next level. This doesn't have tostretches:
be. The keys to unlocking your true potential lie in- At home, before you start the ski-specific
your mind and body. When you are mentallyexercises
prepared and physically fit, the goal of becoming- At the chalet, motel, or inn where you are
an expert skier can be realized.staying, just before leaving for the ski hill
Developing a Fitness Routine- At the ski resort, before your first run of the
Expert level skiing is more demanding on theday, with your boots on and skis off
knees, thighs, hips, abdomen, and back soStretching after Skiing
preseason preparation is the norm. In short, youStrenuous activities like downhill skiing, especially at
need the correct ski fitness routine to handle thethe expert level, promote tightness and inflexibility
rigors of expert skiing.in the muscle groups. Therefore, stretching before
Your ski fitness routine should include:and after any physical activity will keep you
- Ski stretches to improve your flexibility andflexible and help prevent common injuries.
mobilityI know it's difficult to stretch after a long day of
- Ski exercises to build your leg and core strengthskiing. I have trouble doing this myself. On the last
and endurancerun when someone shouts out, "It's Miller time",
- Jumping exercises to enhance your explosiveyour mind is more focused on that tall, cool one
power and side-to-side quicknessthen on doing any more physical exertion. Besides,
Stretching for Ski Fitnessyou've worked hard all day and deserve a break.
Let's start off with ski-specific stretching andI agree!
leave the exercises and cardiovascular forAs a compromise, I would recommend that you
another article. Lesson #2 of Skills of the Expertdo standing, ski stretches at the base of the hill
Skier contains ten ski stretches that you can doafter your last run, with your skis off. You can
at home or on the road. Stretching keeps yourget way with just these stretches after skiing on
muscles flexible, prepares you for movement, andsmaller hills with less demanding terrain, and
helps you to bridge the gap from inactivity toespecially if you are not going to be skiing the
vigorous activity without undue strain.next day.
When you stretch and exercise often, you willHowever, if you are skiing in the mountains for
learn to enjoy movement. You will be preparingsix or seven days in a row, I strongly suggest
yourself for the rigors of skiing in the expertthat you do a complete set of ski stretches
zones where the ability to move quickly and easilywhen you get back to the place where you're
is of prime importance.staying. After stretching, hit the hot tub. After the
First, we'll get into the why and when you needhot tub, go for a one to two mile walk. Don't use
to stretch, before moving on to the basics ofthe elevator, take the stairs. The idea is to keep
good stretching.moving so your muscles won't become tight and
Why do ski stretches?stiffen up on you.
Stretching on a regular basis will make your skiingTrust me, I've seen a lot of people disappear on
a lot easier by:week skiing trips simply because their muscles
- Reducing muscle tensionbecame stiff and sore, or worse, they got injured
- Relaxing your body prior to skiingfrom pulled or torn muscles. Skiing at an expert
- Signaling your muscles that they are about tolevel requires you to be agile at all times with the
be usedfreedom to move quickly and easily without any
- Increasing your range of motion during skiingpain or stiffness. Stretching is an essential that
- Improving the ease and freedom of movementyou need to learn and put to practice on a regular
- Enhancing the quickness of your ski turnsbasis.